Tuesday August 11th

General Warm-Up
400m Run
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2 Rounds
10 Up Dog + Down Dog
:15 Down Dog Calf Gas Pedals
15 Banded Pull-Aparts
5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers)
8 Bootstrap Squats w/Deep Squat Thoracic Rotations
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Specific Barbell Prep
5 Empty Barbell Bench Press
4 Bench Press @ 50%
3 Bench Press @ 60%
2 Bench Press @ 65-70%

Strength: Bench Press
Every 2:00 x 5 Sets
5 Reps @ 70%+ of 1RM Bench Press

Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.
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Primer

3-5 Ring Push-Ups @ 31x3 Tempo (Focusing on Positions / Finding Correct Height for Rings)
:15 Wall Lean March
2 x :15 Wall Lean Sprint / :10 Rest
5 Wall Ball Squats
5 Wall Ball Press
5 Wall Balls
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1-2 Sets:
7/5 Ring Push-Ups
100m Run
10 Wall Balls at working loads

Use this to confirm ring height, wall ball load, and run pace before "Hit and Run" begins.

Conditioning
"Hit and Run"
For Time
3 Rounds
20/15 Ring Push-Ups
400m Run
25 Wall Balls
Time Cap: 15:00
Ring Height: 10in off the floor (body parallel)
Wall Ball: 20/14lb (9/6kg), 10/9ft target

Level 2:
3 Rounds
15/12 Ring Push-Ups (or deficit off 45 pound plates if all the rings are full)
400m Run
20 Wall Balls
Wall Ball: 20/14lb (9/6kg), 10/9ft target

Level 1:
3 Rounds
10 Ring Push-Ups or Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
Adjust Rings to body at 45 degree angle

Masters 55+:
3 Rounds
15/10 Ring Push-Ups
400m Run
20 Wall Balls
Wall Ball: 14/10lb (6/4kg), 9ft target
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Goals: 11:00-13:00
Stimulus: Upper Body Interference
RPE: 8.5/10

Primary Objective: Maintain big sets on the wall balls, targeting 2 sets or less each round.

Secondary Objective: Consistent run splits across all three rounds, targeting 1:45-2:15 per lap.

Workout Strategy

"Hit and Run" is a deceptively taxing workout because the ring push-ups arrive first, before the legs are loaded, and athletes will feel fresh enough to go hard; the problem is that the chest and shoulders do not fully recover between rounds, so any set that ends in grinding reps in round one will become broken sets by round three. Size the ring push-up effort from the start based on what you can repeat, not what you can do right now. The run is a reset opportunity, not a rest, so settle into a pace in round one that you can match in round two and three, and resist the urge to sprint off the push-ups. Arrive at the wall balls with enough composure to hit them in one big set or a clean 15-10 split every round; athletes who let the wall balls fall apart into fives and sixes lose significant time and never fully recover for the push-ups that follow. Push the third run and the final wall ball set when the end is in sight.

Modifications / Adjustments
Ring Push-Ups: Reduce reps / Elevate rings for an easier angle / Push-Ups on floor / Incline Push-Ups
400m Run: 450/400m Row / 30/22 Calorie Bike / 450/400m Ski Erg
Wall Balls: Reduce reps / Reduce load / Reduce target height / Dumbbell Thruster substitution

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